9.14.17. WOD
September 13, 2017
CrossFit Lessons Found In A High School Auditorium
September 15, 2017

9.15.17. WOD

CrossFit 317

1) Sumo deadlifts for speed: 5 x 4 @60%, every 90s.
–Reset on each rep.

2) Seated box jumps: 4 x 4. Rest 60s.
–Work up to a challenging height.

———

“Oceanside”
4 RFT:
15 Box jumps w/ step down (24/20)
30 Wallballs (20/14)
15 C2B pull-ups
*16:00 cap

L3: Regular pull-ups
L2: 20/15, 14/10, band assisted pull-ups
L1: 20/15, 10/8, ring rows

——-

Extra Credit:
–Strict Reverse Hyper: 4 x 15-20 @30% of back squat
or goodmornings: 4 x 8-10. Rest 60s.
–Banded Ab pull-downs: 4 x 20-25. Rest 60s.

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